Wednesday, January 23, 2013

[MC-AllEthnic-Recipes] Spinach Scallion Pancakes - Vegan - 2 pts plus; 19g carbs; 1.8g fiber

 

                      
* Exported from MasterCook *

                    Spinach Scallion Pancakes - Vegan

Recipe By     :
Serving Size  : 6     Preparation Time :0:00
Categories    : LowCal (Less than 300 cals)     LowerCarbs
                LowFat (Less than 10%)          Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
     3/4           cup  cornmeal
     1/4           cup  whole wheat flour
  1           teaspoon  baking soda
     1/4      teaspoon  salt
  1                cup  nondairy milk
  2               cups  coarsely chopped spinach
  5                     scallions -- sliced
     1/2      teaspoon  baking soda
                        cayenne powder -- to taste (optional)
                       

Whisk cornmeal, flour, baking soda, and salt together.

Add nondairy milk and stir until almost combined.

Add spinach, scallions, and hot sauce, mixing until well combined. If you
want a spicy pancake, add more hot sauce or cayenne powder and let the
batter rest for 10 to 15 minutes.

If your barter appears to be too runny (it should be thick - thicker than
regular pancake batter), add more cornmeal.

Meanwhile, heat a nonstick skillet or lightly grease a regular skillet.
You'll know it's ready when you drop a little water on it and it bubbles.

Reduce heat to medium.

Add exactly 1/4 cup of the mixture to the skillet, and then spread around
into a pancake, about double the size of what it looks like when you first
plopped it down.

Once the bottom side is cooked, about 30 to 45 seconds, flip it over. It's
ready when you can slide the spatula underneath.

Cook on the other side for 30 to 45 seconds, then flip back over and press
down using the back of the spatula. Flip and repeat a few more times,
making sure it's cooked through. Repeat.

Makes 6

Chef's Note: If your cornmeal is coarse and not fine, grind it down in
your blender until it has the consistency of regular flour, or close to
it, otherwise the pancakes may end up gritty.

Per serving: 94 cals (7% fat cals); .07g fat; 19g carbs; 1.8g fiber; 2.5g
sugar; 3.7g protein.

AuthorNote: Don't let the title "pancakes" fool you: these pancakes are
savory. They remind me of the scallion pancakes you often see as an
appetizer at Asian restaurants, but with added flavor from the spinach. I
like to serve them with hot sauce, salsa, or Asian chili sauce.


Source:
  "Everyday Happy Herbivore: Over 175 Quick-and-Easy Fat-Free and
  Low-Fat Vegan Recipes by Lindsay S. Nixon, 2012"
S(Formatted by Chupa Babi):
  "Jan 2013"
                                    - - - - - - - - - - - - - - - - - - - 

Per Serving (excluding unknown items): 113 Calories; trace Fat (3.5%
calories from fat); 3g Protein; 24g Carbohydrate; 2g Dietary Fiber; 0mg
Cholesterol; 414mg Sodium.  Exchanges: 1 Grain(Starch); 0 Vegetable; 0
Fat; 1/2 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 58582 2687 0 0 272 0

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